Often overlooked, Dehydration or a lack of fluids in the system can lead to several problems, from low energy levels to poor cognitive function. Recognising the early signs of dehydration is important to maintain optimal hydration levels. According to the World Health Organisation (WHO), dehydration is a condition that results from excessive loss of body water and in which the body does not have the required amount of water that it needs.

Dehydration is graded into mild, moderate, and severe, where mild is up to 5 per cent of weight loss, 5-10 per cent weight loss is moderate, and more than 10 per cent weight loss is severe dehydration.

Shedding light on the same, Dr Shriram Nene shared a video on his official Instagram account asserting the subtle body cues of dehydration. While thirst is the most obvious sign, Dr Nene asked to watch out for 6 signals the body sends when it needs fluids.

1. Dry mouth and skin:One of the noticeable signs of dehydration is dry mouth and skin. Your mouth and lips may feel dry and sticky when the body lacks sufficient water, as it reduces saliva production. This is often accompanied by chapped lips, making you more aware of dehydration.
2. Dark urine:A less obvious but equally important sign of dehydration is your urine colour. Dr Nene points out that if the colour of urine turns darker than usual, then the body is signalling inadequate hydration levels.
3. Frequent headaches:A headache is another common symptom indicating that you’re not drinking enough water. Dr Nene explains that dehydration can lead to headaches as a lack of fluids causes a reduction in blood volume, leading to reduced oxygen flow to the brain. While occasional headaches are normal, frequent or persistent headaches indicate that you’re chronically dehydrated.
4. Feeling tired:Dehydration can also cause tiredness and fatigue. Dr Nene explains that a lack of water causes a drop in blood pressure and a lack of proper oxygen delivery to your cells, making you feel tired or sluggish. Hence, it is essential to consume adequate water regularly to keep your energy levels up and reduce feelings of lethargy.
5. Muscle cramps:Dr Nene emphasises that dehydration can lead to muscle cramps when the body loses fluids and essential electrolytes through sweat. Water plays a crucial role in regulating muscle function and maintaining the mineral balance in the body, which are vital for preventing muscle cramps.Dizziness:You may feel lightheaded or dizzy due to dehydration. When your body lacks water, blood flow reduces to the brain and blood volume decreases, leading to lower blood pressure. Dr Nene stresses that the feeling of dizziness or even fainting, particularly when standing up too quickly, should not be ignored. Focus on drinking water slowly when you feel dizzy to help restore fluid balance and reduce symptoms.

Hence, it is important to adhere to proper hydration habits and practices for personal health and well-being. Prioritise drinking water frequently; eat foods like fruits and vegetables that are high in water content, such as cucumbers, watermelons, and oranges, to aid in hydration. You can also opt for beverages containing electrolytes or water supplemented with minerals to improve hydration.